Is Almond Milk Keto-Friendly?

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

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Almond milk is one of the most popular plant-based milk types and it’s for a good reason. The beverage has a creamy and nutty taste that is hard to beat.

Almond milk is very popular with keto-eaters for many reasons. First, many dairy products are not keto-friendly because of their high carb count (due to their lactose content).

Secondly, many people are increasingly moving away from dairy for reasons like ethics, lactose intolerance, allergies, and health.

If you are looking to add almond milk to your diet, keep reading to find out what you can expect from it. You will learn what it is, its nutritional composition, how much you can have, and what better options are out there.


What is almond milk?

This creamy beverage is made from grinding almonds with water and straining off the solids.

You can also make it at home following the same process, but a lot of people prefer to buy it prepackaged.

Prepackaged varieties are available in many different flavors like plain, vanilla, chocolate, and strawberry.

It may come sweetened or unsweetened. Sweetened almond milk usually contains sweeteners like sugar and honey. It, therefore, has a lot of carbs and cannot be considered for keto.

It’s important to note that almond milk is usually not fortified with calcium. As cow’s milk is a rich source of calcium, if you are using this as an alternative, include calcium-rich foods in other parts of your diet like sardines with their bones, other dairy (like cheese or yogurt), and certain nuts and vegetables. 


Almond milk nutrition facts

Like most beverages, it is low in most macronutrients because they are diluted by water. Therefore, even though it is made from nuts, it is not rich in protein, fat, or fiber.

Serving size: 1 cup of plain unsweetened almond milk. Equal to 262 g.

  • Calories: 39 kcal
  • Fat: 2.5 g
  • Net carbs (total carbs - fiber): 2.9 g
  • Total carbs: 3.4 g
  • Fiber: 0.5 g
  • Protein: 1.1 g

The nutrition information above is only for plain unsweetened types. Flavored and sweetened varieties will have different nutrition compositions.

Different brands or homemade recipes may have slightly different nutrient compositions. Always read the nutrition label to make sure the product fits your macros.


Can you have almond milk on keto?

Yes, almond milk is very keto-friendly.

From the nutrition information above, we see that 1 cup has only 2.9 g of net carbs.

Even though it is not high in fat, other fat sources can be introduced to the dish. For example, when using it in a smoothie, you can add chia seeds for some extra fat.

The protein content is also very low, so it should not be the sole protein source in a dish.

The bottom line is you can enjoy this tasty beverage on keto, but it should be enjoyed alongside other foods to boost its nutritional value.

How much almond milk can you drink on keto?

If your daily net carb limit is 50 g, you can enjoy up to 2 cups in a day. 2 cups would only have 5.8 g net carbs, a little more than 10% of your daily allowance.

In theory, you could drink more and still stay under your carb limit. However, on its own, almond milk is not very rich in nutrients. For this reason, it would be better to spread your carbs out to more nutritious foods.

For those with lower daily net carb limits such as 20 g or 30 g, 1 cup is probably around the maximum you can drink.

2.9 g is almost 10% of your carb limit if it is 30 g, which is very significant if it is not coming from a meal or a filling snack (but is less than the equivalent amount of milk when used in tea, coffee, or a smoothie).

To make your carbs count, always try to pair almond milk with a nutritious more filling food or snack like boiled eggs or protein powder.

What kind of almond milk can you drink on keto?

  • Plain. This means that the product has no added flavors. It may be non-keto if it contains sweeteners like sugar, honey, or agave.
  • Unsweetened. This type does not contain any sweeteners, but may still have flavors like chocolate or vanilla.
  • Plain unsweetened. This is the ideal type for keto as it usually contains minimal additives and no sweeteners at all.
  • Sweetened. This type is not ketogenic as it is very high in carbs.
  • Flavored. This may not be high in carbs if it has no sweeteners. However, most varieties contain many additives.
  • Homemade. Like with most foods, homemade is the best option. It is both keto-friendly and free of preservatives and other food additives like stabilizers, gums, and flavors.



What can you have with almond milk on keto?

We have seen that almond milk is not the most nutritionally sound food. However, it can still be a part of a healthy balanced diet when paired with other foods.

Some of the foods and dishes that can elevate almond milk’s nutrition include:

  • Low-carb granola
  • Keto cereal
  • Smoothies
  • Ketogenic baked foods
  • Pudding


Keto-friendly almond milk alternatives

While this beverage is a favorite, it may not be for everyone. Some may not like the taste, while others may have nut allergies.

Keto-friendly almond milk substitutes include other types of plant-based milks like:

  • Coconut
  • Hemp
  • Flax
  • Soy
  • Pea

Or ketogenic dairy options, like:

  • Half and half
  • Cream

If you can eat nuts, other types of nut milk like macadamia and cashew can work as well.


FAQs on drinking almond milk on a ketogenic diet

Still have questions? Keep reading to find the answers you’re looking for.

Almond milk, on average, has the lowest carb count amount among dairy-free alternatives. However, it is hard to tell since most brands differ by a little bit. Homemade recipes also differ which means that the carb count is not consistent.

No. One cup of almond milk contains only 2.9 g of net carbs, making it very keto-safe.

Yes, it is excellent for weight loss. It is very low in calories, making it wonderful for weight loss diets.

Nuts are rich in unsaturated fats. They are however a poor source of omega-3 fats.

For this reason, nut milks do not offer a special addition to your fat intake. Besides the type of fat, nut milks contain very low amounts of fat.

Making homemade nut milk is a very easy process. For a fresh jar of homemade almond milk, follow this simple recipe.


  • Almonds, 1 cup, soaked overnight
  • Water, 4 cups
  • A pinch of salt


  1. Drain and rinse the soaked almonds
  2. Add the drained nuts and fresh water to a high-speed blender
  3. Blend till smooth
  4. Strain the liquid using a nut milk bag
  5. Pour the strained liquid into an airtight container and store it in the fridge

The unsweetened original Almond Breeze is keto-friendly with less than 1 g of carbohydrates per cup.

However, the sweetened flavored alternatives are not keto-friendly, with over 7 g of carbs per cup.


More drinks to consider including on your keto diet

  • Coconut water
  • Coffee
  • Kombucha